Li-squats li Sebetsa Mesifa Efe?

Litaba

• Mokhoa oa ho etsa squat ea mantlha
• U ka etsa liphapang tsa squat joang
• Qhomela squat
• Barbell kapa squat ea morao
• Sumo squat
• Ho kenyelletsa squats ka mokhoa o tloaelehileng
• Tsa Tsau-tsau
• 3 E Tsamaea ho Matlafatsa Litlotla

Li-squats ke boikoetliso bo sebetsang ba ho hanela 'mele bo sebetsang' meleng o tlase.

Haeba u batla ho ntlafatsa boikoetliso ba hau ba 'mele le ho hlahisa mesifa ea' mele oa hau o ka tlase, eketsa li-squats kemisong ea hau ea boikoetliso 'me u li etse makhetlo a' maloa beke ka 'ngoe.

Ka squat e tloaelehileng ea boima ba 'mele, mesifa e latelang e reretsoe:

• li-quadriceps
• mesifa
• glutes
• mpa
• manamane

U ka leka mefuta-futa ea squat, joalo ka barbell le squats squats, bakeng sa phephetso e ngoe. Tsena li sebetsa lihlopha tsa mesifa tse fapaneng hanyane, joalo ka mesifa ea hau ea morao (barbell squats), 'me e ka thusa ho ntlafatsa boikoetliso ba mmele (squats).

Li-squats le tsona ke boikoetliso bo sebetsang bo ka u thusang mesebetsing ea letsatsi le letsatsi, joalo ka ho lula setulong le ho inama ho fumana ho hong shelefong e tlase. Ke hobane li sebetsa mesifa e tšoanang le eo u e sebelisang ho etsa mesebetsi eo.

Bakeng sa liphetho tse ntle, etsa squats hammoho le boikoetliso ba pelo le methapo le mehato e meng ea koetliso ea matla.

Mokhoa oa ho etsa squat ea mantlha

Mesifa sebetsa: quads, hamstrings, glutes, abs, manamane

Ho etsa squat ea mantlha u sebelisa boima ba 'mele oa hau feela, latela mehato ena:

1. Ema ka maoto a pharaletse hanyane ho feta bophara ba letheka, menoana ea hao e khehletse kantle.
2. Matlafatsa mokokotlo oa hau ho tsitsisa, joale ka sefuba sa hau se phahamisetsa holimo, qala ho fetisetsa boima ba hau lirethe ha u ntse u sutumelletsa letheka ha u ntse u thelletse.
3. Tsoela pele ho ikokobetsa ho fihlela lirope tsa hau li batla li lekana le fatše. Maoto a hau a lokela ho lula a bataletse fatše, 'me mangole a hau a lokela ho lula leotong la hao la bobeli.
4. Boloka sefuba sa hao se phahamisitsoe mme maoto a hau a le fatše, 'me u ntše moea ha u ntse u sutumetsa ho fihlela u eme.
5. Etsa makhetlo a 12-15.

U ka etsa liphapang tsa squat joang

Ho na le mefuta e fapaneng ea squats, ho kenyeletsoa barbell le squats squats. O ka fetola squat ka mokhoa oa hau oa boikoetliso le lipheo tsa boikoetliso.

Mohlala, squat e ka morao e nang le barbell e ka u thusa ho matlafatsa le ho tsitsisa:

• letheka
• mangole
• mokokotlo o ka hodimo le tlase
• mesifa ea maoto

Ka lehlakoreng le leng, sumo squat e ka matlafatsa lirope tsa hau tse ka hare. Mokokotlo oa squat o ka eketsa mmele oa hau oa pelo le methapo mme oa matlafatsa maqhubu le lirope.

Haeba u sa tsoa qala ho robala, ha ho hlokahale hore u lule fatše ho fihlela u ntse u fumana melemo e matlafatsang.

Qhomela squat

Mesifa sebetsa: glutes, lirope, thekeng, maoto

1. Qala ka ho etsa squat ea mantlha kamora mehato ea 1-3 kaholimo.
2. Ha o fihla moo lirope tsa hau li batlang li lekana le fatše, boloka mokokotlo oa hau o ntse o sebetsa ha o ntse o tlola.
3. Ha u ntse u lula, theola 'mele oa hau hape sebakeng sa squat. Morero ke ho theoha butle bohareng ba leoto, 'me kutu ea hau e hokahane hanyane pele.
4. Pheta makhetlo a 10-12, kapa u etse li-squats tse ngata kamoo u ka khonang metsotsong e 30.

Haeba u sa tsoa qala, qala ka ho qhomela tlaase. Ha o ntse o tsoela pele ho feta, o ka eketsa ho qhomela ho hoholo.

Barbell kapa squat ea morao

Mesifa sebetsa: glutes, maoto, thekeng, mokokotlong

Lisebelisoa li hlokahala: barbell ka holim'a rack

1. Qala ka `` barbell '' mohahong o behiloeng ka tlasa bophahamo ba mahetla.
2. Tsamaea ka tlasa bareng hore e phomole kamora bokapele ba mokokotlo oa hau, 'me u tšoare bareng ka matsoho a hau a pharalletseng ho feta sebaka sa bophara ba mahetla, matsoho a shebile pele.
3. Ema ka maoto ho tlosa mokoallo bareng. U kanna ua hloka ho khutlela morao hanyane.
4. Ka maoto a hao a bophara ba mahetla a arohane le sefuba, phunya fatše ho fihlela letheka la hau le ka tlase ho mangole a hau.
5. Tobetsa maoto ka tieo mobung, 'me u suthele letheka ho ema.
6. Etsa makhetlo a mararo ho isa ho a mahlano - ho latela boima ba bareng le boemo ba hau ba boikoetliso - ebe o ea butle butle ho nka sebaka sa bareng.

Sumo squat

Mesifa sebetsa: dirope tsa ka hare, glutes

1. Qala ka ho ema o otlolohile mme maoto a hau a supa.
2. Ho boloka boima liretheng tsa hau tsa morao, qala ho theola letheka mme o khumame ka mangole ka mokokotlong o pharaletseng. Theoha ho fihlela lirope tsa hau li tšoana le fatše.
3. Ema ka morao, o pepeta botle ba hau ntlheng ea motsamao.
4. Tlatsa makhetlo a 10-20. Bakeng sa phephetso e ngata, etsa li-sumo squats tse ngata kamoo u ka khonang metsotsong e 30 kapa 60.

Ho kenyelletsa squats ka mokhoa o tloaelehileng

Li-squats ke boikoetliso bo phephetsang le bo sebetsang bakeng sa ho khothaletsa 'mele oohle oa hau. Hape, o ka li etsa lapeng kapa sebakeng sa boikoetliso.

Ho li eketsa ts'ebetsong ea hau ea boikoetliso, qala ka ho etsa squats makhetlo a 'maloa ka beke. Haeba u sa tsoa ikoetlisa, leka ho etsa li-squats tse 12-15 ka nako bonyane makhetlo a mararo ka beke.

Haeba sepheo sa hau ke ho theola boima ba 'mele kapa ho ntlafatsa boikoetliso ba hau, o lokela ho ikoetlisa le pelo, joalo ka ho matha, ho sesa kapa ho palama baesekele makhetlo a mangata ka beke. Leka ho fapanyetsana matsatsi a pelo le koetliso ea matla kapa ho phahamisa litšepe.

Hopola: Koetliso ea letheba libakeng tse ka thoko tsa 'mele ha e sebetse hantle. Sebakeng seo, lenaneo le felletseng la boikoetliso le tla sebetsa hantle.

Haeba u sa tsebe hantle hore na u qalelle hokae, sebetsa le mokoetlisi ea netefalitsoeng ea ka u hlahisang lenaneo la beke le beke leo u lokelang ho le latela.

Tsa Tsau-tsau

Li-squats ke boikoetliso bo sebetsang bo ka u thusang ho aha leoto le ho theola mesifa ea 'mele. Li boetse lia fumaneha hobane ha li hloke lisebelisoa life kapa life, 'me u ka li etsa u sebelisa feela boima ba' mele oa hau.

U ka etsa squats ka li-barbells kapa kettle litloloko bakeng sa phephetso e kholo.

Sebopeho se setle se bohlokoa bakeng sa li-squats hobane ho bonolo ho li etsa ka mokhoa o fosahetseng, tse ka lebisang ho khatello kapa kotsi. Kopa mokoetlisi oa hau ea netefalitsoeng kapa motsoalle hore au shebelle u le squat ho netefatsa hore foromo ea hau e nepahetse.

3 E Tsamaea ho Matlafatsa Litlotla